"Silent Journey,"
Acrylic on Linen, ©Jenness Cortez Perlmutter
The following "Systematic Procedure" for Meditation is merely
presented as an introduction. Any individual seriously interested
in learning how to meditate should seek personal instruction from
a qualified teacher. For further information, please contact the
Institute via e-mail at ami@americanmeditation.org
or by telephone at (518) 674-8714.
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Prepare the Body Physically: Meditation
is easiest when the body feels fresh, comfortable, relaxed and
clean. Taking a shower or even washing your face, hands and
feet will give you a fresher feeling. in the morning, your body
will feel most comfortable meditating if you empty your bladder
and bowels after you rise; then prepare for meditation.
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Prayers: This is a good time for your
morning or evening prayers if that is part of your own personal
tradition.
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Relax and Stretch the Muscles: A few
minutes of stretching exercise or yoga asanas can create a vast
improvement in your meditation.
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Breathing Practices (Nadi Shodhana): Seated
in your chosen meditation posture, with your eyes gently closed.
Complete three rounds of Alternate Nostril Breathing Exercise
(Nadi Shodhana).
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Relaxation Practice (Survey the Body):
Seated in your chosen meditation posture, with your eyes gently
closed. Inhale and exhale through the nostrils slowly, smoothly
and deeply. There should be no noise, jerks or pauses in the
breath; let the inhalations and exhalations flow naturally without
exertion in one continuous movement. Keep the body still. mentally
travel through the body leading yourself through a brief relaxation
exercise, systemically paying attention to each major muscle
group, moving progressively down the body from the crown of
the head to the toes and back up again.
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Sitting in meditation: After completing
all preliminary breathing and relaxation exercises you are ready
to meditate. Assume your chosen meditation posture either in
a straight back chair or in a yoga posture on the floor. Be
sure the head, neck and trunk are straight. Next, apply the
Finger Lock (the thumb and forefinger together, resting the
hands and palms downward). Next apply the Root Lock (tightening
the anal sphincter muscle), with your eyes gently closed place
your attention on the spot between your eye brows. As you exhale,
mentally hear the sound Hum ; as you inhale, mentally hear the
sound So. Be aware of each inhalation and exhalation until your
breath lengthens and becomes smooth and calm. Inhale and exhale
five times with your attention at the bridge between your nostrils
using the So-Hum mantra. Next, inhale and exhale five times
with your attention moving up and down between the space between
your nostrils and the eyebrows. Now, rest your attention on
the space between the two eyebrows. This is the place at which
you will meditate. Sit quietly without any movement and lovingly
repeat your mantra. As thought, images or sounds come into your
awareness, do not push them away nor do not be angry at yourself
for being a poor meditator. Simply witness the thought and gently
withdraw your attention from it and place your attention on
your mantra. Continue to hear the sound of your mantra.
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Ending Your Meditation: When you
are ready to end your meditation, first bring your mental awareness
back to your breathing at the space between the nostrils and
then to the body in general. Gently wiggle your fingers and
toes. Next, make the transition to external awareness by bringing
your cups hands over your eyes. As you gently open your eyes
into your closed, cupped palms, begin thinking about the Divinity
which reside within the Cave of the Heart as you silently repeat
these words: "Lead me from the unreal to the real." As you slowly
separate the fingers to permit light to reach your awareness
silently say "Lead from the darkness to the light". Finally
as you slowly place you r hands gently on your thighs say "Lead
me from mortality to immortality.
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